The Weighted Glute Bridge, Quick Hits

Primary Muscles:

Secondary Muscles:

Core, Hamstrings, Calves, Hip Flexors, Lower Back

What You’ll Need:

A barbell or Smith machine. If not, a dumbbell, kettlebell, or weight plate all work.

What’s So UBER About The Barbell Glute Bridge?

Everyone has a love-hate relationship with squats and lunges. They’re hyper-intense, full-body moves that effectively blast the lower body, compress the core, and firm, round, and perk up the butt. They also spike muscle-building hormones and torch body fat, creating an explosive lean body cocktail.

But what if you want to garnish the meat of a leg workout and specifically target your butt? That’s where the Weighted Glute Bridge (aka the weighted pelvic thrust or weighted hip thrust) excels.

While it’s not a substitute for anchor lifts like barbell squats, goblet squats, and dumbbell lunges, itIS a powerful, underutilized complement that isolates the glutes, strengthens the hip flexors and pelvic girdle, and helps carve out a flat, compressed core. Because the load is targeted directly above your pelvis, the bridge requires massive hip hyperextension and core stability — THAT absolutely blasts the lower abs and V-cut region.

Ultimately, the WGB circles back and helps strengthen a number of the muscles used for squatting and deadlifting. Plus, more powerful pelvic thrusting is, well, functional in everyday life. I’ll let your imagination wander.

How To Do The Weighted Glute Bridge

1. Lie on your back with your butt on the floor and knees bent at 45º. Bring your feet in as close to your butt as possible. This is your starting position.

2. Set-up is a little tricky. Use a free barbell only if you A) have bumper plates or B) are strong enough to handle the load with 45 lb plates — it’ll give you enough room to slip underneath. Otherwise, use a smith machine as a starting point.

If you don’t have either, use dumbbells, a kettlebell, or weight plate.

3. Place the barbell across your pelvis, directly below your hip bones. Use a barbell pad or towel if the weight is uncomfortable.

4. Grab the bar to hold it in place. Tighten your core, contract your glutes and hamstrings, and powerfully thrust your hips upwards. Squeeze your butt as hard as possible on the way up. Your back should be firmly off the ground, and your body should form a FLAT bridge between your knees and shoulders.

5. Hold the bridge for 1 second. Slowly return to the bottom and repeat the movement.